The dream of a toned body? In this article are some of the effective exercises for weight loss to the sides, and the belly flat.
A flat stomach and no pages will be a dream come true for a lot of girls, but this area is correctable with the help of regular exercise. Exercise for weight loss belly and sides will be able to get rid of the excess, however, it is important to adhere to the education and training system and adhere to the principles of a healthy diet in order to achieve tangible results.
The basic principles of training, slimming abdomen and sides of the
- The intensity of the workout depends on the individual parameters in the figure and state of health.
- For those who have a lot of excess weight in the area of the sides and the stomach, workout to be more cardio workouts in order to burn fat.
- The available types of cardio workout: walking, jogging, swimming, jumping rope.
- Only with a combination of cardio and strength exercises will allow you to achieve the best results: cardio burns fat and strength training exercises to shake up their muscles, and to model the silhouette.
- In order to achieve the greatest effect work out 3-4 times a week.
- Each week, increase the exercises, and the duration of the cardio workout with a Hoop.
- The results of the training will depend on your performance during the training process, and the first of the volumes.
- To lose weight on a particular site would not be possible: during exercise, to lose weight across the body for a muscle groups.
- The most effective exercises for the sides in a twist wrap, twisting the body and bending. You will need to do the exercises with great frequency, but without the additional burden of burning fat, not just build up muscle under it, thus creating over-capacity. It is very important that you don't skip a work out, with the twists and turns and inclines, as it heats up and prepares the body to work out to the sides.
The rules for the conduct of training exercises for slimming the abdomen and back at home
- The most appropriate time for an effective workout in in the morning. Before Breakfast or 2-3 hours after your body is in prime condition to burn fat.
- For the weight loss of the stomach, and the sides have to do without any weights, using only your own body weight, or risk to build muscle under a layer of fat that is going to visually add to volume.
- Start and end your workout with a cardiovascular exercise, which will be a substitute for training.
- Just follow the technique of alternating the frequencies.
In order to warm-up before working on the sides and belly
Rotate the housing to the side
1. Your feet shoulder width apart, your knees slightly bent.
2. Tense the abdominal muscles, shoulders, back bent, hands in front at chest level.
3. Make a slow turn to the right and return it to its original position, and then to the left.
4. In between turns in different directions, stopping in the middle of it.
5. Do 10-15 rotations in each direction.
The inclinations of the parties
1. Stand up straight, feet shoulder-width apart.
2. Put your hands up and twist your body to the right.
3. Tilting only the upper part of the body, to make sure that his legs were straight.
4. The series is one of the body to the sides alternately.
5. Repeat the exercise 20 times on each side for 2-3 sets.
Bending forward
1. Stand up straight, feet shoulder-width apart.
2. Begin to lower body down to touch the palms of your hands against the floor.
3. Bend your legs and slowly return to its original position, be careful not to damage the spine.
4. Repeat this exercise 20 times for 2 sets.
Exercises for the sides of the home
The hoop or a hula hoop
The turning of the Bow in the form of home cardio, at run-time, which is not only burning calories, but working out your stomach muscles and back again. The Hoop is important for women as it helps in creating a slim silhouette and highlight your waist. This is one of the most effective exercises for weight loss laterally into the home. The Rotation of the Arc will be able to get rid of the excess fat on the waist if carried out systematically and in a minimum of 10 hours per day.
1. Stand up straight with your feet together.
2. The hands connect to the castle on the back of his head.
3. The Spin of the Hoop, with a small amplitude from side-to-side at the 88-times in each direction.
4. Try to hold your breath on the inhale, pull in your stomach.
5. In the first week of the training is to make the 88 a rotational movement in each direction for 2 sets, once a week, to increase the number of sets of 2's.
Mobile strap
1. Standing in a classic bar with an emphasis on your toes and your elbows, your body should be straight, without bending.
2. Keep your elbows straight below your shoulder joints.
3. Raise your pelvis up, forming the body of the frame, the legs bend at the knees.
4. Press and hold for 5 seconds, and then return to the starting position.
5. Repeat the exercise 10 to 15 times.
Turn the sitting
1. Sitting on the floor, legs bend at the knees, his feet flat on the floor.
2. Case and back with a 45-degree angle.
3. The lower back is rounded, the bone is indented.
4. Get a press and bend your hands in elbows.
5. Rotate the body and elbows from side-to-side.
6. Repeat this exercise 30 times, in 3 sets.
Turn the horizontal
1. Lie down on the floor, arms loose in his hand, the palm of the hand flat on the floor.
2. The axles don't pull out of the floor and raise your legs straight up and bend your knees at a 90-degree angle.
3. Between the knees keep a bit of distance.
4. Lower the bent leg to the side of the surface of the earth, but not touching it, keeping the pelvis on the weight and your shoulders don't pull away from the surface.
5. Return your legs to the starting position.
6. Repeat the same thing on the other side of it.
The side of the bridge
1. Get on the floor, your body straight and elongated and the legs are one below the other.
2. Put your lower arm at the elbow and lean.
3. It is shown that the deformation of the hull in the lateral plane.
4. Raise your pelvis off the floor, straighten out your body before the formation of the soft lines.
5. Distribute the weight between the support arm and the foot of the supporting leg.
6. Lift your head and look to the future.
7. Try to hold this position for at least 30 seconds. Every week the workout increases in 30 seconds.
The boat
1. Sit on the floor at the same time, lift your hands and feet off the floor, trying to bend in the middle.
2. Stay in this position for as long as possible.
3. Don't strain your neck, keep your legs straight.
4. Repeat 10 times, trying for as long as possible in order to stay at the weight.
The curvature of the hull
1. Lie down on the floor, legs bend at the knees and interlock your hands behind your head.
2. Keep your body off the floor, and reach forward with your elbow towards the opposite leg.
3. To remain in contact and to return it to its original position.
4. Do not mess, one by one.
5. Repeat the exercise 20 times on each side for 2 sets.